10 min bike prework
20 min rope and sprints post

Shoulders:
Seated dumbell presses: 15x55, 12x55, 10x60, 8x60
Arnold presses: 14x40, 12x40, 12x45, 10x50
bentover cable laterals: 12x10, 10x12.5, 8x15

Calf raises on press: 14x180, 10x230, 10x270, 10x320

Good work out, but it's still cold... I'm thinking santa is gonna pop out anyday now.

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